Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

24
04
2019

April ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: BNPP + OHS Complex (4 sets: 3 BNPP + 3 OHS, gently build) Weightlifting B: Snatch + Hang Snatch + OHS (6×1, start at 60-65%) Core C: Metcon (No Measure) 3 Sets: 5-7 Snatch Grip Pendlay rows D+B SA OH Carry (R) D+B SA OH Carry (L) 10 GHD

24
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Weightlifting B: Power Clean + Hang Power Clean (every :90 x 6) Metcon C: Metcon (No Measure) Sport Every 3:00x 4 Sets: Sets 1&3- 4 Rounds of “Cindy” Sets 2&4- 20 Cal Row/ 16 Cal Bike + 50 DUs Life: 3 Rounds Cindy, 30 DUs Devel: 2 Rounds Scal...

23
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Strength B: Tempo Back Squat: 30×0 (5×4, starting at 65 -70%) 3s count down Metcon C: Metcon (Time) 4RFT: 16 FR Lunge (95/65) 16 Box Jumps 2 Rope Climbs Devel: Plate Jumps, 4 strict banded pull ups Summer Shred Check Out D: Metcon (No Measure) 3 Sets...

22
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Gymnastics B: HSPU/Walk Progression Metcon C: Metcon (AMRAP – Rounds and Reps) AMRAP12 4 MU 25 KBS (53/35) Life: 2 MU/BMU OR 6 C2B Devel: Banded turn Overs, choose weight

21
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Strength B: Tempo Bench Press: 30×0 (5×4, starting at 65-70%) 3s count down Metcon C: Metcon (5 Rounds for time) 5 Sets @ 100% effort 200m Row/450 Bike 5 Power Snatch (115/75) 10 burpees over the bar *REST 2:00 Devel: empty bar Summer Shred Check...